ProForm 831.21521.0 Home Gym User Manual
Contents
1. HANDGRIP PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function properly see step 5 on page 9 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115 110 105 95 20 30 40 50 60 70 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your2. When your pulse is detected the heart shaped indicator in the lower half of the display will flash each time your heart beats and your heart rate will be shown For the most accurate heart rate reading continue to hold the handgrip pulse sensor for about 30 seconds Note If you continue to hold the hand grip pulse sensor the display will show your heart rate for about 30 seconds The display will then show your heart rate along with the other modes If your heart rate is not shown make sure that your hands are positioned as described Avoid moving your hands excessively or squeezing the metal contacts too tightly For optimal perfor mance periodically clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals Turn on the fan if desired To turn on the fan at low speed press the fan button To turn on the fan at high speed press the fan button a second time To turn off the fan press the fan button a third time Note If the fan is turned on but the pedals are not moved for thir ty seconds the fan will automatically turn off to conserve the batteries Slide the thumb tab on the right side of the fan to adjust the angle of the fan When you are finished exercising the console will automatically turn off If the pedals are not moved for a few seconds the time will begin to flash and the console will pause If the pedals are not moved for a few minutes the console will turn off an
3. Spring 14 1 Front Bushing 48 4 M6 x 38mm Button Screw 15 1 Rear Bushing 49 4 M6 x 42mm Button Screw 16 1 Console 50 3 M4 x 16mm Flat Head Screw 17 1 Adjustment Knob 51 4 M10 x 75mm Carriage Bolt 18 2 Wheel 52 4 M4 x 16mm Round Head Screw 19 2 Wheel Cap 53 1 5mm Spacer 20 1 Frame Pad 54 2 M8 x 70mm Button Bolt 21 1 Frame Stop 55 8 M6 Washer 22 1 Reed Switch Clamp 56 1 M8 x 20mm Button Bolt 23 1 C magnet Bracket 57 12 M4 x 16mm Screw 24 1 Left Pedal 58 4 M5 Washer 25 1 Left Pedal Strap 59 5 M8 Split Washer 26 1 Right Pedal 60 5 M8 Nylon Locknut 27 1 Right Pedal Strap 61 6 M6 Nut 28 1 Resistance Motor 62 2 M8 Jam Nut 29 1 Flywheel Axle 63 4 M10 Nylon Locknut 30 1 Belt 64 1 M6 x 38mm Bolt 31 1 Pulley Crank 65 1 Lower Wire Harness 32 1 C magnet 1 User s Manual 33 3 M8 x 25mm Button Screw 2 Allen Wrench 34 1 Flywheel Note indicates a non illustrated part Specifications are subject to change without notice If a part is missing call toll free 1 888 533 1333 See the back cover of this manual for information about ordering replacement parts 14 EXPLODED DRAWING Model No 831 21521 0 RO405A 61 gt 3 i 15 Get it fixed at your home or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and user s manuals that you need to
4. a free replacement decal Apply the decal in the location shown ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included tools assembly requires a Phillips screwdriver and two adjustable wrenches T Use the drawings below to identify the small parts used for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST on page 14 The number following the key number is the quantity needed for assembly Note Some small parts may have been pre assembled If a part is not in the parts bag check to see if it has been pre assembled If a part is missing call toll free 1 888 533 1333 Ol Ol M6 Washer M8 Nylon M10 Nylon 55 8 e pi 5 Locknut 60 4 Locknut 63 ecru CTL AAA M4 x 16mm M6 x 38mm Button M6 x 42mm Button Round Head Bolt 48 4 Screw 49 4 CN IN W IN M8 x 25mm Button M8 x 70mm Button Screw 33 3 Bolt 54 2 A g M10 x 75mm Carriage Bolt 51 4 1 While another person lifts the front of the Frame 1 slightly attach the Front Stabilizer 3 to the Frame with two M10 x 75mm Carriage Bolts 51 and two M10 Nylon Locknuts 63 See the inset drawing Loosen the Adjustment Knob 17 slide the Rear Frame 2 out of the Frame 1 and then retighten th
5. alkaline batteries are recommended Press the tab on the battery door and remove it Insert four bat teries into the Console as shown Make sure that the batteries are oriented as shown by the markings on the battery door Reattach the battery door Battery Door 7 Connect the console wire harness to the Upper Wire Harness 36 Insert the console wire harness into the Upright 13 Attach the Console 16 to the Upright Console with four M4 x 16mm Round Head Screws 52 ui 8 Connect the Upper Wire Harness 36 to the Lower Wire Harness 65 Attach the Upright 13 to the Frame 1 with three M8 x 25mm Button Screws 33 and three M8 Split Washers 59 Be careful to avoid pinching the Wire Harnesses 9 Identify the Left Pedal 24 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the left arm of the Crank 31 Tighten the Right Pedal not shown clock wise into the right arm of the Crank Important Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For best performance the Pedals must be kept tightened Adjust the left Pedal Strap 25 to the desired position and press the end of the Pedal Strap onto the tab on the Left Pedal 24 Adjust the right Pedal Strap not shown in the same way DA b 10 Make sure that all parts are properly tightened before you use the exercise cycle Note After
6. for at least 30 seconds Note When you are not holding the handgrip pulse sensor the letters PLS will appear in the display instead of your heart rate 10 Begin pedaling to start the program Pulse program 1 is 30 minutes long and is divided into several time periods of different lengths One target heart rate is programmed for each period Pulse program 2 is sixty minutes long you may choose to use only part of the pro gram The same target heart rate is programmed for the entire program During the program the console will regularly compare your heart rate to the target heart rate setting If your heart rate is too far below or above the target heart rate setting the resistance of the pedals will automatically increase or decrease to being your heart rate closer to the target heart rate setting Note If the resistance level is too high or too low you can override it by pressing the Increase and Decrease buttons However when the console compares your heart rate to the tar get heart rate setting the resistance may auto matically change After the first minute of the program the pace guide will help you to maintain a steady pedaling pace When one of the two lower indicators lights increase your pace when one of the two upper indicators lights decrease your pace When the center indicator lights maintain your current pace Important The pace guide is intended only to provide a goal Make sure to pedal at a pace t
7. training zone The lowest number is the recommended heart rate for fat burning the middle number is the recommended heart rate for maximum fat burning and the highest number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time 13 During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle of your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of s
8. SHOOTING Inspect and properly tighten all parts of the exercise cycle regularly Replace any worn parts immediately To clean the exercise cycle use a damp cloth anda small amount of liquid dish soap Important To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries To replace the batteries see assembly step 6 on page 6 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the Left Side Shield 9 Using an adjustable wrench turn the Left Pedal 24 clockwise and remove it Next remove the seven M4 x 16mm Screws 57 and the M4 x 25mm Screw 45 Then carefully remove the Left Side Shield 8 os AVY A oie 24 LT 12 With the left side shield removed locate the Reed Switch 43 Turn the Crank 31 until the Magnet 38 is aligned with the Reed Switch Next loosen but do not remove the indicated M4 x 16mm Screw 57 Slide the Reed Switch slightly closer to or away from the Magnet and then retighten the Screw Turn the Crank for a moment Repeat until the console dis plays correct feedback When the Reed Switch is cor rectly adjusted reattach the left side shield and the left pedal
9. ange from one mode to the next every few seconds SOT oe COSI ct grr The lower half of the display will show your pedal ing speed and the approximate num ber of calories you have burned The display will change from one mode to the other every few seconds The lower half of the display will also show your heart rate when you use the handgrip pulse sensor see step 5 Note When a program is selected except for pulse program 1 the display will show the time remaining in the program instead of the elapsed time Cows Mi LI MPH hu LS Note The console can display speed and dis tance in either miles or kilometers The letters MPH or KM H will appear in the lower half of the display to show which unit of measurement is selected To change the unit of measurement first hold down the Program Manual button for several seconds An E for a English or an M for metric will appear in the dis play Press the Increase button to change the unit of measure ment When the desired unit of measurement is selected press the Program Manual button again Note When the batteries are replaced it may be necessary to reselect the desired unit of measure ment CE L Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove them Next hold the handgrip pulse sensor with your palms resting on the contacts
10. assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor HOW TO OPERATE THE EXERCISE CYCLE Program Profiles Increase Button a a Loss I Gn Uf MPH LJ PS lt lt o RPM FA V To reduce risk of seriousjinjury read and understand the user s manual AWARNING all instructions and the watnings before use Keep children away Program Manual Button Program Indicator FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the resistance of the pedals can be changed with the touch of a button As you pedal the console will provide continuous exercise feedback You can even measure your heart rate using the built in hand grip pulse sensor In addition the console features two pulse programs that change the resistance of the pedals and help you to maintain a steady pedaling pace to keep your heart rate near a target heart rate setting while you exercise The console also offers two preset programs Each program automatically changes the resistance of the pedals and prompts you to increase or decr
11. cular fitness building endurance and toning the body The GR 80 exercise cycle offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Fan after reading this manual please call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 21521 0 The serial number can be found on a decal attached to the exercise cycle see the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Misuse of this machine may result in serious Console injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Pulse Sensor FRONT Pedal Strap Replace label if damaged illegible or removed Adjustment Knob Handlebar RIGHT SIDE CAUTION The warning decal shown above has been placed on the exercise cycle in the location shown If the decal is missing or if it is not legible call toll free 1 888 533 1333 and order
12. d the display will be reset HOW TO USE A PULSE PROGRAM Pulse program 1 is designed to keep your heart rate within a set range during your workout Pulse program 2 is designed to keep your heart rate near a target heart rate setting that you select Follow the steps below to use a pulse program 1 Turn on the console See step 1 on page 8 2 Select a pulse program To select pulse program 1 or 2 press the Program Manual button repeatedly until the number 1 or 2 appears along the left side of the display E Enter a target heart rate If pulse program 1 is selected the maximum target heart rate setting for the program will flash in the display see the drawing above Press the Increase and Decrease buttons to change the setting if desired see EXERCISE INTENSITY on page 13 If the maximum target heart rate setting is increased or decreased the intensity level of the entire program will increase or decrease If pulse program 2 is selected the target heart rate setting for the entire program will flash in the display Press the Increase and Decrease buttons to change the setting if desired see EXERCISE INTENSITY on page 13 El Hold the handgrip pulse sensor It is not necessary to hold the handgrip pulse sensor continuously during a pulse program however you must hold the handgrip pulse sen sor frequently Each time you hold the hand grip pulse sensor keep your hands on the metal contacts
13. do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME Anytime day or night 1 800 469 4663 U S A and Canada www sears com www sears ca Our Home For repair of carry in products like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts and Repair Center 1 800 488 1222 Anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGARS 1 888 784 6427 SEARS Registered Trademark TM Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada TM Marca de F brica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this Sears Bike Exerciser contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the Bike Exerciser free of charge This warranty does not apply when the Bike Exerciser is used commercially or for rental purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co D
14. e Adjustment Knob Note After the exercise cycle is assembled adjust the Seat not shown to the proper position As you pedal there should be a slight bend in your knees when the pedals are in the farthest forward position Loosen the Adjustment Knob 17 slide the Rear Frame 2 for ward or backward and retighten the Adjustment Knob 2 Attach the Wheels 18 to the Rear Stabilizer 4 with two M8 Nylon Locknuts 60 Press a Wheel Cap 19 onto each Wheel Attach the Rear Stabilizer 4 to the Rear Frame 2 with two M10 x 75mm Carriage Bolts 51 and two M10 Nylon Locknuts 63 3 Attach one of the Seat Frames 7 to the Handlebar 6 with an M8 x 70mm Button Bolt 54 an M8 Split Washer 59 and an M8 Nylon Locknut 60 Do not tighten the Button Bolt yet Attach the other Seat Frame 7 in the same way 4 Slide the Seat Frame Top 8 onto the Seat Frames 7 Attach the Backrest 5 to the Seat Frames and the Seat Frame Top with four M6 x 38mm Button Screws 48 and four M6 Washers 55 Do not tight en the Button Screws yet 5 Have another person hold the Seat Frames 7 under the Rear Frame 2 as shown Attach the Seat Frames and the Seat 12 to the Rear Frame with four M6 x 42mm Button Screws 49 and four M6 Washers 55 See step 3 Tighten the two M8 x 70mm Button Bolts 54 See step 4 Tighten the four M6 x 38mm Button Screws 48 6 The Console 16 requires four D batteries not includ ed
15. e exercise cycle should not be used by persons weighing more than 250 pounds 8 Wear appropriate clothes when exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection 9 The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 10 Always keep your back straight when using the exercise cycle do not arch your back 11 If you feel pain or dizziness while exercising stop immediately and cool down 5 Inspect and properly tighten all parts regular ly Replace any worn parts immediately 12 The exercise cycle does not have a free wheel the pedals will continue to move until 6 Keep children under the age of 12 and pets the flywheel stops away from the exercise cycle at all times A WARN ING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new PROFORM GR 80 exercise cycle Cycling is one of the most effective exercises for increasing cardiovas
16. ease your pedaling pace as it guides you through an effective workout To use the manual mode of the console see the instructions at the right To use a pulse program see page 10 To use a preset program see page 11 Before using the console make sure that batteries are installed see assembly step 6 on page 6 If there is a sheet of clear plastic on the display remove the plastic Display Decrease Button HOW TO USE THE MANUAL MODE 1 Turn on the console To turn on the console press the Increase button or begin pedaling The pace guide will light for a moment the console will then be ready for use A Select the manual mode When the power is turned on the manual mode will be selected If you have selected a program reselect the manual mode by pressing the Program Manual button until no program indica tors see the drawing above appear along the left side of the display 3 Change the resistance of the pedals as desired As you pedal change the resis tance of the pedals by pressing the Increase and Decrease buttons There are ten resis tance levels Note After the buttons are pressed it will take a moment for the pedals to reach the selected resistance level E RESIST d JN i DI Monitor your progress with the display The upper half of the display will show the elapsed time the distance you have pedaled and the resistance level of the pedals The display will ch
17. ept 817WA Hoffman Estates IL 60179 Part No 224055 R0405A Printed in China O 2005 ICON IP Inc
18. hat is comfortable for you The display will show the time remaining in pulse program 1 or the elapsed time in pulse program 2 If you stop pedaling for a few seconds the program will pause and the time will flash in the display To restart the program simply resume pedaling Monitor your progress with the display See step 4 on page 9 Turn on the fan if desired See step 6 on page 9 When you are finished exercising the console will automatically turn off See step 7 on page 9 HOW TO USE A PRESET PROGRAM Preset programs 3 and 4 automatically change the resistance of the pedals and prompt you to increase or decrease your pedaling pace as they guide you through effective workouts The profiles printed on the left side of the display show how the resistance level and the target pace will change during the preset programs Follow the steps below to use a preset program 1 Turn on the console See step 1 on page 8 A Select a preset program To select preset program 3 or 4 press the Program Manual button repeatedly until the number 3 or 4 appears along the left side of the display When a preset program is select ed the display will show how long the program will last El Begin pedaling to start the program Each preset program consists of several time periods of different lengths One resistance level and one target pace are programmed for each period At
19. rmreC FOreh OGR 3060 Model No 831 21521 0 Serial No BIKE EXERCISER User s Manual Serial e Assembly e Operation Maintenance Part List and Drawing A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS BEFORE YOU BEGIN ASSEMBLY HOW TO OPERATE THE EXERCISE CYCLE MAINTENANCE AND TROUBLESHOOTING CONDITIONING GUIDELINES PART LIST EXPLODED DRAWING ORDERING REPLACEMENT PARTS FULL 90 DAY WARRANTY IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the exercise cycle Ue Read all instructions in this manual and all warnings on the exercise cycle before using the exercise cycle Use the exercise cycle only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions The exercise cycle is intended for home use only Do not use the exercise cycle in a commercial rental or institutional setting Keep the exercise cycle indoors away from moisture and dust Place the exercise cycle on a level surface with a mat beneath it to protect the floor Make sure that there is enough clearance around the exercise cycle to mount dismount and use it 7 Th
20. the end of each period of the program the resistance level will flash in the display for a few seconds The resistance of the pedals will then automatically change to the resistance level that is programmed for the next period Note If the resistance level is too high or too low you can override it by pressing the Increase and Decrease buttons However when the current period ends the resistance level will automatical ly change if a different resistance level is pro grammed for the next period During the program the pace guide will prompt you to increase or decrease your pedaling pace When one of the two lower indicators lights increase your pace when one of the two upper indicators lights decrease your pace When the center indicator lights maintain your current pace Important The pace guide is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you The display will show the time remaining in the program If you stop pedaling for a few seconds the program will pause and the time will flash in the display To restart the program simply resume pedaling Monitor your progress with the display See step 4 on page 9 B Measure your heart rate if desired See step 5 on page 9 6 Turn on the fan if desired See step 6 on page 9 7 When you are finished exercising the console will automatically turn off See step 7 on page 9 MAINTENANCE AND TROUBLE
21. tretching and light exercise A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone Note During the first few weeks of your exer cise program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is make exer cise a regular and enjoyable part of your everyday life PART LIST Model No 831 21521 0 R0405A Key No Qty Description Key No Qty Description 1 1 Frame 35 1 Crank Bearing Assembly 2 1 Rear Frame 36 1 Upper Wire Harness 3 1 Front Stabilizer 37 2 Bearing 4 1 Rear Stabilizer 38 1 Magnet 5 1 Backrest 39 2 Tension Bolt 6 1 Handlebar 40 1 Tension Bracket 7 2 Seat Frame 41 1 M8 Washer 8 1 Seat Frame Top 42 1 Flywheel Washer 9 1 Left Side Shield 43 1 Reed Switch Wire 10 1 Right Side Shield 44 2 Handlebar Endcap 11 2 Stabilizer Endcap 45 3 M4 x 25mm Screw 12 1 Seat 46 1 Resistance Cable 13 1 Upright 47 1 Return
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